The 5-Move Workout That's Critical for Runners

After nearly 20 years of coaching runners, I continue to be surprised by the amount of them who neglect the strength-training moves that are the foundation of movement. Thing is, running is actually very biomechanically challenging—there is a great deal of potential for overuse issues and energy drag if your muscles aren’t supporting your structural system.

If you regularly hit the pavement (or treadmill), do these five moves as one complete workout two times each week, and you will see massive changes to your runs. Benefits from these moves include less energy drain after runs, a decrease in the perceived exertion during your runs, lowered risk of injury, improved speed, and faster recovery after long runs. Why wouldn't you want to try it?!

The Workout: Perform one set of each exercise below, in order, with 90 seconds of rest between every set. Find a weight load that makes the last two reps of every set especially challenging. You should feel like you truly have to work during each set.

Check out a pin-able rundown of the runner's workout below, then keep on scrolling for a play-by-play of each move.

1. Kettlebell Sumo Deadlift

Beth Bischoff

Place a kettlebell in front of you; look for one that is 18 to 35 pounds. (Hint: The weight is marked on the bottom!) Stand with your feet shoulder-width distance apart and your toes turned open to 11:00 and 1:00. Brace your torso as if someone were going to punch you in the tummy. Bend at your hips and knees, reach your hips backward as if to sit into a chair, and lower down so that you can grab the kettlebell (A). Drive into your heels, keep your chest high, and press back up to the standing position (B). Immediately lower back down, keeping the kettlebell in your hands for the remaining reps. Complete 12 reps. On the last rep, place the kettlebell back into its starting position. If any set is not challenging, try a heavier kettlebell!

2. Walking Lunge

Beth Bischoff

Begin standing with your feet together, maintaining a long, tall spine. Keep your hands on your hips or use them for balance during the movement (A). Take a large step forward with your left foot, landing on your left heel, and lower down toward the ground. Allow both legs to bend so that each knee is bent to approximately 90 degrees. Stop with your right knee just above the ground (B). Without pausing, press into your left heel to push up and step forward with your right leg, bringing both feet together (as in the starting position). That’s one rep. Then, take a large step forward with your right foot and repeat the same movement. Continue moving forward in space like this and complete 20 reps.

3. Single Leg Deadlift

Beth Bischoff

Using a set of 10-pound dumbbells, stand on your left leg with your arms in front of you, palms towards your thighs. Keep your left leg slightly bent (A). Rotate forward on your left hip so that your torso rotates until it’s parallel to the floor. Keep your hands and dumbbells close to your leg as you move (B). Drive into your left heel to return to the standing position. That’s one rep. Compete 12 on your left leg before switching sides.

4. Rolling Plank

Beth Bischoff

Begin on your knees and place your elbows on the ground directly below your shoulders. Brace your core and step back into a plank position with your legs straight and feet together (A). Rotate your entire body and torso so that you roll onto your left elbow. Be sure to keep a straight line from your head to your left foot and keep your feet stacked on top of each other. Activate strongly through your core (B). Rotate back to the starting position. That’s one rep. Complete the same movement on the other side (C). Do 14 reps.

5. Single Leg Hip Extension

Beth Bischoff

Lie on your back with your left leg bent and your left foot on the floor and your right leg extended out straight on the floor. Raise your right leg until it is in line with your left thigh, and hold it in this position (A). Drive into your left heel to raise your hips up until they are in line with your shoulders and knees. Pause at the top and squeeze the left side of your butt (B). Slowly lower your hips and right leg back down. That’s one rep; do 12 before switching the movement to the other leg.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

This commenting section is created and maintained by a third party, and imported onto this page. You may be able to find more information on their web site.

A Part of Hearst Digital Media
Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.